{"id":2220,"date":"2019-11-12T11:07:49","date_gmt":"2019-11-12T09:07:49","guid":{"rendered":"https:\/\/trenni.ninja\/?page_id=2220"},"modified":"2020-09-07T07:28:35","modified_gmt":"2020-09-07T05:28:35","slug":"tasuta-treeningkava-algajale","status":"publish","type":"page","link":"https:\/\/trenni.ninja\/en\/tasuta-treeningkava-algajale\/","title":{"rendered":"Tasuta treeningkava algajale"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1\"><p><a href=\"https:\/\/trenni.ninja\/en\/free-beginner-training-program\/\">English version<\/a><\/p>\n<p>Treeningkava j\u00f5utreeningutega (taas)alustajale.<br \/>\n<em>versioon 1.2<\/em><\/p>\n<p>See programm aitab sul:<\/p>\n<ul>\n<li><strong>suurendada j\u00f5udu<\/strong><\/li>\n<li>vastava toitumise korral\u00a0<strong>parandada ka v\u00e4limust<\/strong>\u00a0(e muuta kehakoostist, kas\u00a0<strong>kasvatada lihast<\/strong>\u00a0ja\/v\u00f5i\u00a0<strong>p\u00f5letada rasva<\/strong>)<\/li>\n<li><strong>parandada soorituse<\/strong>\u00a0<strong>taset<\/strong><\/li>\n<li><strong>v\u00e4hendada vigastuste riski<\/strong><\/li>\n<li><strong>turvaliselt ja m\u00f5istlikult\u00a0<\/strong>siseneda j\u00f5u\/lihastreeningu maailma<\/li>\n<\/ul>\n<p>Sobib noortele ja vanadele, meestele ja naistele.<\/p>\n<\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:48px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-2\"><p><strong>Sisukord<\/strong><\/p>\n<p><a href=\"#treeningA\">Treening A<\/a><\/p>\n<p><a href=\"#treeningB\">Treening B<\/a><\/p>\n<p><a href=\"#juhend\">Juhend<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" id=\"treeningA\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Treening A<\/h2><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 1<\/h4><\/div><div class=\"fusion-text fusion-text-3\"><p>Harjutuse kategooria &#8211; Vertikaalsed t\u00f5mbed<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 1\" src=\"https:\/\/player.vimeo.com\/video\/384184482?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-4\"><p><strong>3-5 seeriat x 10-12 kordust\u00a0<\/strong> (vaata <a href=\"#juhend\">juhendist<\/a> t\u00e4psemalt, mitu seeriat ja kordust v\u00f5iksid teha)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-5\"><p><a href=\"https:\/\/vimeo.com\/282099852\" target=\"_blank\" rel=\"noopener noreferrer\">L\u00f5uat\u00f5mbed kummilindiga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282094265\" target=\"_blank\" rel=\"noopener noreferrer\">L\u00f5uat\u00f5mbed langetamine<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/255186230\" target=\"_blank\" rel=\"noopener noreferrer\">L\u00f5uat\u00f5mbed althaare<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 2<\/h4><\/div><div class=\"fusion-text fusion-text-6\"><p>K\u00fckk<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 2\" src=\"https:\/\/player.vimeo.com\/video\/255186950?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-7\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-8\"><p><a href=\"https:\/\/vimeo.com\/306250866\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fckk keharaskusega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097850\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fckk sangpommiga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097944\" target=\"_blank\" rel=\"noopener noreferrer\">Zercher k\u00fckk<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097780\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fckk (kang k\u00f5rgel turjal)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097817\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fckk (kang madalal turjal)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306667803\" target=\"_blank\" rel=\"noopener noreferrer\">Jalapress<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 3<\/h4><\/div><div class=\"fusion-text fusion-text-9\"><p>Vertikaalne surumine<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 3\" src=\"https:\/\/player.vimeo.com\/video\/282092654?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-10\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-7 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-11\"><p><a href=\"https:\/\/vimeo.com\/282093172\" target=\"_blank\" rel=\"noopener noreferrer\">Press hantlitega seistes<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112822\" target=\"_blank\" rel=\"noopener noreferrer\">Press kangiga<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-11 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-8 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 4<\/h4><\/div><div class=\"fusion-text fusion-text-12\"><p>Puusadominantne<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-12 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 4\" src=\"https:\/\/player.vimeo.com\/video\/384185355?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-13\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-13 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-9 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-14\"><p><a href=\"https:\/\/vimeo.com\/384186031\" target=\"_blank\" rel=\"noopener noreferrer\">Puusat\u00f5sted kangiga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282099320\" target=\"_blank\" rel=\"noopener noreferrer\">Hip thrust hantliga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282099350\" target=\"_blank\" rel=\"noopener noreferrer\">Hip thrust kangiga<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-14 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-10 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 5<\/h4><\/div><div class=\"fusion-text fusion-text-15\"><p>Anti-ekstensioon (e K\u00f5ht)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-15 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 5\" src=\"https:\/\/player.vimeo.com\/video\/255238490?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-16\"><p><strong>1-2 x 20-30 sek<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-16 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-11 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-17\"><p><a href=\"https:\/\/vimeo.com\/282115385\" target=\"_blank\" rel=\"noopener noreferrer\">Plank p\u00f5lvedel<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282119329\" target=\"_blank\" rel=\"noopener noreferrer\">Putukas (k\u00f5ver jalg)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282119416\" target=\"_blank\" rel=\"noopener noreferrer\">Putukas (sirge jalg)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115358\" target=\"_blank\" rel=\"noopener noreferrer\">Plank <em>long lever<\/em><\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-17 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-12 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 6<\/h4><\/div><div class=\"fusion-text fusion-text-18\"><p>Anti-lateraalfleksioon (e K\u00fclg)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-18 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 6\" src=\"https:\/\/player.vimeo.com\/video\/282097928?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-19\"><p><strong>1-2 x 20-30 sek<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-19 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-13 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-20\"><p><a href=\"https:\/\/vimeo.com\/282875085\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fcljeplank p\u00f5lvedel<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097907\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00fcljeplank jalat\u00f5stega<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-20 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:32px;margin-bottom:32px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-14 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" id=\"treeningB\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Treening B<\/h2><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-21 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-15 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 1<\/h4><\/div><div class=\"fusion-text fusion-text-21\"><p>Horisontaalne surumine<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-22 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 7\" src=\"https:\/\/player.vimeo.com\/video\/282108357?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-22\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-23 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-16 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-23\"><p><a href=\"https:\/\/vimeo.com\/255189706\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00e4tek\u00f5verdused<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282126067\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00e4tek\u00f5verdused lisaraskusega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112874\" target=\"_blank\" rel=\"noopener noreferrer\">Rinnalt surumine hantlitega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306562362\" target=\"_blank\" rel=\"noopener noreferrer\">Rinnalt surumine kangiga<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-24 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-17 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 2<\/h4><\/div><div class=\"fusion-text fusion-text-24\"><p>T\u00f5stmine \/ puusadominantne<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-25 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 8\" src=\"https:\/\/player.vimeo.com\/video\/255188140?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-25\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-26 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-18 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-26\"><p><a href=\"https:\/\/vimeo.com\/282108505\" target=\"_blank\" rel=\"noopener noreferrer\">Rumeenia j\u00f5ut\u00f5mme sangpommiga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282108401\" target=\"_blank\" rel=\"noopener noreferrer\">Rumeenia j\u00f5ut\u00f5mme hantlitega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282108450\" target=\"_blank\" rel=\"noopener noreferrer\">Rumeenia j\u00f5ut\u00f5mme kangiga<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-27 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-19 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 3<\/h4><\/div><div class=\"fusion-text fusion-text-27\"><p>Horisontaalsed t\u00f5mbed<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-28 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 9\" src=\"https:\/\/player.vimeo.com\/video\/306672514?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-28\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-29 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-20 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-29\"><p><a href=\"https:\/\/vimeo.com\/282126010\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Inverted rows<\/em> TRX (kaldes)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112751\" target=\"_blank\" rel=\"noopener noreferrer\">Ettekallutatult t\u00f5mbed hantlitega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112696\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Barbell rows<\/em> althaardega<\/a> \/ <a href=\"https:\/\/vimeo.com\/282112725\" target=\"_blank\" rel=\"noopener noreferrer\">pealthaardega<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/255240523\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Inverted rows<\/em> TRX<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-30 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-21 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 4<\/h4><\/div><div class=\"fusion-text fusion-text-30\"><p>&#8220;\u00dchel jalal&#8221;<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-31 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 10\" src=\"https:\/\/player.vimeo.com\/video\/255239052?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-31\"><p><strong>2-4 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-32 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-22 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-32\"><p><a href=\"https:\/\/vimeo.com\/282116590\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00e4\u00e4rk\u00fckk hantliga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282116629\" target=\"_blank\" rel=\"noopener noreferrer\">K\u00e4\u00e4rk\u00fckk hantlitega<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-33 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-23 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 5<\/h4><\/div><div class=\"fusion-text fusion-text-33\"><p>Anti-rotatsioon (e K\u00fclg 2)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-34 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 11\" src=\"https:\/\/player.vimeo.com\/video\/306781817?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-34\"><p><strong>1-2 x 20-30 sek<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-35 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-24 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-35\"><p><a href=\"https:\/\/vimeo.com\/306782903\" target=\"_blank\" rel=\"noopener noreferrer\">\u00dchel p\u00f5lvel Pallof hoie plokil<\/a> \/ <a href=\"https:\/\/vimeo.com\/282115250\" target=\"_blank\" rel=\"noopener noreferrer\">kummilindiga<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306782307\" target=\"_blank\" rel=\"noopener noreferrer\">Seistes Pallof hoie plokil<\/a> \/ <a href=\"https:\/\/vimeo.com\/282115212\" target=\"_blank\" rel=\"noopener noreferrer\">kummilindiga<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-36 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-25 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Harjutus 6<\/h4><\/div><div class=\"fusion-text fusion-text-36\"><p>Anti-fleksioon (e Selg)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-37 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 12\" src=\"https:\/\/player.vimeo.com\/video\/306347738?autoplay=0&autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-37\"><p><strong>1-2 x 20-30 sek<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-38 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-26 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatiivid<\/h4><\/div><div class=\"fusion-text fusion-text-38\"><p><a href=\"https:\/\/vimeo.com\/306348210\" target=\"_blank\" rel=\"noopener noreferrer\">Seljaplank \u00f5lad maas jalat\u00f5sted<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115451\" target=\"_blank\" rel=\"noopener noreferrer\">Seljahoid pingil<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115406\" target=\"_blank\" rel=\"noopener noreferrer\">Seljahoid pingil lisaraskusega<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-39 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-27 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" id=\"juhend\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Juhend<\/h2><\/div><div class=\"fusion-text fusion-text-39\"><p>Kava koosneb kahest erinevast treeningp\u00e4evast, mida tuleb kordam\u00f6\u00f6da l\u00e4bida (A, B, A, B, A jne).<\/p>\n<p>Soovitatav on kava kasutada 2-3 x n\u00e4dalas.<\/p>\n<\/div><div class=\"accordian fusion-accordian\" style=\"--awb-border-size:1px;--awb-icon-size:13px;--awb-content-font-size:16px;--awb-icon-alignment:left;--awb-hover-color:#f4f4f4;--awb-border-color:#cccccc;--awb-background-color:#ffffff;--awb-divider-color:#e0dede;--awb-divider-hover-color:#e0dede;--awb-icon-color:#ffffff;--awb-title-color:#00b235;--awb-content-color:#424242;--awb-icon-box-color:#00b235;--awb-toggle-hover-accent-color:#00b235;--awb-title-font-family:&quot;PT Sans&quot;;--awb-title-font-weight:700;--awb-title-font-style:normal;--awb-title-font-size:20px;--awb-content-font-family:&quot;PT Sans&quot;;--awb-content-font-style:normal;--awb-content-font-weight:400;\"><div class=\"panel-group fusion-toggle-icon-boxed\" id=\"accordion-2220-1\"><div class=\"fusion-panel panel-default panel-0062ad27083fa093a fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_0062ad27083fa093a\"><a aria-expanded=\"false\" aria-controls=\"0062ad27083fa093a\" role=\"button\" data-toggle=\"collapse\" data-target=\"#0062ad27083fa093a\" href=\"#0062ad27083fa093a\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Korduste arv<\/span><\/a><\/h4><\/div><div id=\"0062ad27083fa093a\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_0062ad27083fa093a\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Alusta kordusvahemikus nt (8)10-12. Sealt edasi v\u00f5id aja jooksul loomulikul teel koos raskuste suurenemisega (suurema raskusega lihtsalt ei j\u00f5ua enam teha 10 kordust) vaikselt allapoole liikuda, kuni nt 5 korduseni seerias.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-7885e19687beaf950 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_7885e19687beaf950\"><a aria-expanded=\"false\" aria-controls=\"7885e19687beaf950\" role=\"button\" data-toggle=\"collapse\" data-target=\"#7885e19687beaf950\" href=\"#7885e19687beaf950\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Seeriate arv<\/span><\/a><\/h4><\/div><div id=\"7885e19687beaf950\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_7885e19687beaf950\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Kui treenid kaks korda n\u00e4dalas, v\u00f5iksid teha 3-5 seeriat harjutuse kohta. Kui treenid kolm korda n\u00e4dalas, siis 2-4 seeriat.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-97949c58f5c1a7fb4 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_97949c58f5c1a7fb4\"><a aria-expanded=\"false\" aria-controls=\"97949c58f5c1a7fb4\" role=\"button\" data-toggle=\"collapse\" data-target=\"#97949c58f5c1a7fb4\" href=\"#97949c58f5c1a7fb4\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Pingutuse aste<\/span><\/a><\/h4><\/div><div id=\"97949c58f5c1a7fb4\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_97949c58f5c1a7fb4\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Pingutuse aste v\u00f5iks \u00fcldiselt olla 8-9 \/ 10-st. See t\u00e4hendab, et seeria l\u00f5puks j\u00f5uaks u 1-2 kordust veel teha. Algul v\u00f5ib pingutuse aste olla vabalt ka madalam (5-7) ja ilmselt on niikuinii, kuna algajana ei suuda veel nii h\u00e4sti oma v\u00f5imeid hinnata. Suutlikkuseni (10 \/ 10-st) pole m\u00f5tet minna.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-5d8db127f4ea91892 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_5d8db127f4ea91892\"><a aria-expanded=\"false\" aria-controls=\"5d8db127f4ea91892\" role=\"button\" data-toggle=\"collapse\" data-target=\"#5d8db127f4ea91892\" href=\"#5d8db127f4ea91892\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Puhkepaus<\/span><\/a><\/h4><\/div><div id=\"5d8db127f4ea91892\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_5d8db127f4ea91892\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Seeriate vaheline puhkepaus v\u00f5iks olla u 1,5+ min. Algul (kui raskused on v\u00e4iksemad) v\u00f5ib ka v\u00e4hem (nt u 60 sek), peaasi, et soorituse kvaliteet ei kannataks.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-bf1a616f8f0d3b822 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_bf1a616f8f0d3b822\"><a aria-expanded=\"false\" aria-controls=\"bf1a616f8f0d3b822\" role=\"button\" data-toggle=\"collapse\" data-target=\"#bf1a616f8f0d3b822\" href=\"#bf1a616f8f0d3b822\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Koormuste lisamine<\/span><\/a><\/h4><\/div><div id=\"bf1a616f8f0d3b822\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_bf1a616f8f0d3b822\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>\u00dcldiselt proovi suhteliselt tihti raskusi lisada. Algul ja s\u00f5ltuvalt harjutusest (alakehale potentsiaalselt suuremad sammud) v\u00f5ib teha suuremaid samme (u -5 kg), aga hiljem pigem lisa minimaalselt raskust juurde (u 1-2,5 kg).<br \/>\nN\u00e4ide &#8211; \u00fches trennis teed x kg raskusega 12 kordust, ja j\u00e4rgmises treeningus teed x+2,5 kg raskusega 10-12 kordust.<\/p>\n<p>Samuti on progresseerumise variant korduste lisamine. Eriti nende harjutustega, mis j\u00f5uavad kiiremini piirini, kus sama korduste arvu kasutades ei saaks enam raskust suurendada (nt \u00fclakeha harjutused j\u00f5uavad piirini ilmselt enne kui alakeha harjutused).<br \/>\nN\u00e4ide &#8211; \u00fches trennis teed x kg raskusega 10 kordust ja j\u00e4rgmises p\u00fc\u00fcad teha sama raskusega nt 11 v\u00f5i 12 kordust.<\/p>\n<p>Kuna eesm\u00e4rk on eelk\u00f5ige tugevamaks saada, siis tasub eelistada raskuste t\u00f5stmist ja korduste arvu suurendamisega mitte liiale minna.<br \/>\nM\u00f5lema progresseerumise variandi segu on ka sobiv variant, kaldudes veidi rohkem siiski raskuste t\u00f5stmise poole.<br \/>\nEri harjutustel v\u00f5ivad olla ka erinevad progressioonimudelid.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-d1708b3349d9d4f27 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_d1708b3349d9d4f27\"><a aria-expanded=\"false\" aria-controls=\"d1708b3349d9d4f27\" role=\"button\" data-toggle=\"collapse\" data-target=\"#d1708b3349d9d4f27\" href=\"#d1708b3349d9d4f27\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Kava kestus<\/span><\/a><\/h4><\/div><div id=\"d1708b3349d9d4f27\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_d1708b3349d9d4f27\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Kaval ei ole kindlat ettem\u00e4\u00e4ratud kestust. P\u00f5him\u00f5tteliselt v\u00f5id kavaga j\u00e4tkata, kuni oled enamustel harjutustel 5 korduse kanti j\u00f5udnud (vastava lisaraskusega) ja ei ole v\u00f5imalik enam koormuseid lineaarselt suurendada.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-40 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-sharing-box fusion-sharing-box-1 has-taglines layout-floated layout-medium-floated layout-small-floated\" style=\"background-color:#f5f5f5;--awb-layout:row;--awb-alignment-small:space-between;\" data-title=\"Tasuta treeningkava algajale\" data-description=\"English versionTreeningkava j\u00f5utreeningutega (taas)alustajale.versioon 1.2See programm aitab sul:suurendada j\u00f5uduvastava toitumise korral\u00a0parandada ka v\u00e4limust\u00a0(e muuta kehakoostist, kas\u00a0kasvatada lihast\u00a0ja\/v\u00f5i\u00a0p\u00f5letada rasva)parandada soorituse\u00a0tasetv\u00e4hendada vigastuste riskiturvaliselt ja m\u00f5istlikult\u00a0siseneda j\u00f5u\/lihastreeningu maailmaSobib noortele ja vanadele, meestele ja naistele. SisukordTreening ATreening BJuhend Treening A Harjutus 1 Harjutuse kategooria - Vertikaalsed t\u00f5mbed  3-5 seeriat\" data-link=\"https:\/\/trenni.ninja\/en\/tasuta-treeningkava-algajale\/\"><h4 class=\"tagline\" style=\"color:#333333;\">Sharing is caring!<\/h4><div class=\"fusion-social-networks sharingbox-shortcode-icon-wrapper sharingbox-shortcode-icon-wrapper-1\"><span><a href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Ftrenni.ninja%2Fen%2Ftasuta-treeningkava-algajale%2F&amp;t=Tasuta%20treeningkava%20algajale\" target=\"_blank\" rel=\"noreferrer\" title=\"Facebook\" aria-label=\"Facebook\" data-placement=\"top\" data-toggle=\"tooltip\" data-title=\"Facebook\"><i class=\"fusion-social-network-icon fusion-tooltip fusion-facebook awb-icon-facebook\" style=\"color:#3b5998;\" aria-hidden=\"true\"><\/i><\/a><\/span><span><a href=\"https:\/\/x.com\/intent\/post?text=Tasuta%20treeningkava%20algajale&amp;url=https%3A%2F%2Ftrenni.ninja%2Fen%2Ftasuta-treeningkava-algajale%2F\" target=\"_blank\" rel=\"noopener noreferrer\" title=\"X\" aria-label=\"X\" data-placement=\"top\" data-toggle=\"tooltip\" data-title=\"X\"><i class=\"fusion-social-network-icon fusion-tooltip fusion-twitter awb-icon-twitter\" style=\"color:#000000;\" aria-hidden=\"true\"><\/i><\/a><\/span><span><a href=\"https:\/\/api.whatsapp.com\/send?text=https%3A%2F%2Ftrenni.ninja%2Fen%2Ftasuta-treeningkava-algajale%2F\" target=\"_blank\" rel=\"noopener noreferrer\" title=\"WhatsApp\" aria-label=\"WhatsApp\" data-placement=\"top\" data-toggle=\"tooltip\" data-title=\"WhatsApp\"><i class=\"fusion-social-network-icon fusion-tooltip fusion-whatsapp awb-icon-whatsapp\" style=\"color:#77e878;\" aria-hidden=\"true\"><\/i><\/a><\/span><span><a href=\"mailto:?subject=Tasuta%20treeningkava%20algajale&amp;body=https%3A%2F%2Ftrenni.ninja%2Fen%2Ftasuta-treeningkava-algajale%2F\" target=\"_self\" title=\"Email\" aria-label=\"Email\" data-placement=\"top\" data-toggle=\"tooltip\" data-title=\"Email\"><i class=\"fusion-social-network-icon fusion-tooltip fusion-mail awb-icon-mail\" style=\"color:#000000;\" aria-hidden=\"true\"><\/i><\/a><\/span><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"class_list":["post-2220","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/pages\/2220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/comments?post=2220"}],"version-history":[{"count":44,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/pages\/2220\/revisions"}],"predecessor-version":[{"id":2488,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/pages\/2220\/revisions\/2488"}],"wp:attachment":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/media?parent=2220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}